A common concern for vegan diets is getting the recommended amount of protein in your diet. Planning your diet is a great way to ensure you’re getting the right kinds of nutrients, minerals, and vitamins with every meal. While eating a simple, whole foods diet is paramount to your overall health, so is treating yourself. For little slices of heaven, we would be thrilled for you to try the vegan bread and pastries we offer at our vegan bakery North Vancouver.
When it comes to certain foods, however, some contain less protein than others, making it difficult for you to reach the daily recommended limit. It’s always best to do your research so you can plan accordingly and give your body the plant protein that it needs. This will promote a healthy mindset, muscle growth, and make sure you’re well satiated after every meal.
Let’s explore some of the most powerful sources of plant protein that you can incorporate into your meals.
Seitan is made from wheat gluten. Because gluten is what gives bread its stretchy, gummy, springy texture, seitan has a texture and mouthfeel similar to that of real meat. It is a healthier source of protein when compared to store-bought mock meats, and can be cooked in a wide variety of ways in dishes that would normally contain meat.
It contains 25 grams of protein per 100 grams.
Tofu & Edamame
Most people are aware that tofu and edamame (both soy-derived) are incredibly rich sources of protein, providing the body with all the essential and necessary amino acids. Tofu doesn’t have much flavor or taste, however, will absorb the juice, flavor, or sauce of whatever it is you’re cooking, similar to an avocado. You can easily marinate tofu strips just like you would chicken filets, grill them and add them as a topping to stirfries or salads.
Tofu and edamame individually contain anywhere between 10-20 grams of protein per 100 grams.
Beans, Chickpeas and other Bean Varieties
Chickpeas, kidney beans, cannellini beans, and other bean varieties are great sources of protein. They are wildly popular in savory dishes but can also be used in making desserts that have high protein content – great as post-workout snacks.
These beans contain about 15 grams of protein per cup.
Lentils & Other Similar Legumes
Lentils are incredibly easy to cook, are a great source of protein, and give you adequate fibre. From curries, dahls, and soups to salads and vegan bolognese, they’re a fantastic alternative that offers a similar texture to that of ground meat.
Lentils contain about 18 grams of protein per cup.
You’ll very often see vegan mock products like cheeses, meats, and other goods using peas, otherwise known as “pea protein” as their basis. That is because they are sustainable, allergy-friendly (soy in most cases can create sensitivities in some people), and help to create a similar texture to what is required in mock products.
Peas contain about 9 grams of protein per cup.
Oats are incredibly healthy, being rich in not only protein but also fiber, magnesium, zinc, folate, and phosphorous. While they are not a rich source of protein like soy or seitan, they do offer a high-quality protein – much more than other grains.
Oats contain about 12 grams of protein per cup.
Nuts & Nut Butters
While nuts and nut butter are quite high in fats, they are also a good source of protein. They usually contain anywhere between 5-10 grams of protein per 30 grams, depending on the type of nuts you like to eat.
Bisou Baked Goods: Vegan Bakery North Vancouver
Some of our bread and pastries are accidentally vegan, naturally not requiring animal products like eggs or dairy. Others are intentionally made vegan as we want everyone that visits our vegan bakery North Vancouver to be able to enjoy bread and pastries made with high-quality ingredients, love, and care.